Wolfe Tribe Fitness – WOD

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Warm-up (No Measure)

Run 400m


**10 Front Squats w/ Barbell***

**10 Banded Lat Pull Downs***

**10 Reverse Press w/ BB**

**10 Kip Skings***

**Row 10 Calories**


Metcon (Time)

Teams of 4

For Time

100 Thrusters (95/65)

100 Calorie Row

Time Cap- 17:00

The working athlete may not complete any repetitions without ALL 3 of his/her teammates hanging from the pullup rig. Athletes may use their hands in any variation that they like, but must be in an unsupported hang on the pullup bar. Athletes may use chalk on their hands, but may not use tape, gloves, grips or any other foreign substance while completing the hang.No work may be completed on thrusters while any other member is not in a dead hang position. If the working athlete completes any work while a teammate is not in a dead hang position, that athlete will have to perform 5 burpees over the bar. The hanging athletes do not have to complete dead hang while the working athlete completes the penalty burpees. Athletes must complete ALL 25 thrusters before switching athletes to complete thrusters within their team. When athlete 1 is finished, athlete 2 may start on thrusters with the same standards as with athlete 1. When all athletes complete the thrusters along with any penalty burpees as prescribed, they may move on to the Concept 2 rowing erg

Accessory Work

Deficit Deadlifts (5-5-5)

set up 4in off the floor

Work up to a heavy 5 Rep

Cool Down

Metcon (No Measure)

Couch Stretch 2 mins